I was hit by my first panic attack on the football field in the fifth grade, but I’d been struggling with anxiety for as long as I can remember. My worry is as old as my bones, as much a part of my childhood identity as my dimples and freckles and love for mint chocolate chip ice cream.

But I’m not alone, and neither are you: millions of Americans are afflicted with anxiety–are prevented from living a life that is adventurous, productive, and free, because of worry. The good news? Anxiety is not something you’re stuck with. Worry can be overcome and you can get on with your life.

Here’s what I’ve done.